Flax vs. Leek — In-Depth Nutrition Comparison
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What are the main differences between Flax and Leek?
- Flax is richer in Vitamin B1, Copper, Fiber, Manganese, Phosphorus, Magnesium, Iron, Selenium, and Zinc, yet Leek is richer in Vitamin K.
- Flax's daily need coverage for Vitamin B1 is 132% higher.
- Flax has 36 times more Zinc than Leek. Flax has 4.34mg of Zinc, while Leek has 0.12mg.
We used Seeds, flaxseed and Leeks, (bulb and lower leaf-portion), raw types in this comparison.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+332.2%
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Iron
+172.9%
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Magnesium
+1300%
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Phosphorus
+1734.3%
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Potassium
+351.7%
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Zinc
+3516.7%
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Copper
+916.7%
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Manganese
+416%
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Selenium
+2440%
Contains
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Sodium
-33.3%
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Calcium
+332.2%
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Iron
+172.9%
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Magnesium
+1300%
Contains
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Phosphorus
+1734.3%
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Potassium
+351.7%
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Zinc
+3516.7%
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Copper
+916.7%
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Manganese
+416%
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Selenium
+2440%
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Sodium
-33.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin B1
+2640%
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Vitamin B2
+436.7%
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Vitamin B3
+670%
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Vitamin B5
+603.6%
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Vitamin B6
+103%
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Folate
+35.9%
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Vitamin A
+∞%
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Vitamin E
+196.8%
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Vitamin C
+1900%
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Vitamin K
+993%
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Vitamin B1
+2640%
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Vitamin B2
+436.7%
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Vitamin B3
+670%
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Vitamin B5
+603.6%
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Vitamin B6
+103%
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Folate
+35.9%
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Vitamin A
+∞%
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Vitamin E
+196.8%
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Vitamin C
+1900%
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Vitamin K
+993%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+1119.3%
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Fats
+13953.3%
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Carbs
+104.1%
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Other
+253.3%
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Water
+1092.5%
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Protein
+1119.3%
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Fats
+13953.3%
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Carbs
+104.1%
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Other
+253.3%
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Water
+1092.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+188075%
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Polyunsaturated fat
+17207.2%
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Saturated Fat
-98.9%
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Monounsaturated Fat
+188075%
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Polyunsaturated fat
+17207.2%
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Saturated Fat
-98.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 12.35g |
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| Protein | 18.29g | 1.5g |
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| Fats | 42.16g | 0.3g |
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| Carbs | 28.88g | 14.15g |
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| Calories | 534kcal | 61kcal |
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| Sugar | 1.55g | 3.9g |
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| Fiber | 27.3g | 1.8g |
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| Calcium | 255mg | 59mg |
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| Iron | 5.73mg | 2.1mg |
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| Magnesium | 392mg | 28mg |
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| Phosphorus | 642mg | 35mg |
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| Potassium | 813mg | 180mg |
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| Sodium | 30mg | 20mg |
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| Zinc | 4.34mg | 0.12mg |
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| Copper | 1.22mg | 0.12mg |
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| Manganese | 2.482mg | 0.481mg |
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| Selenium | 25.4µg | 1µg |
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| Vitamin A | 0IU | 1667IU |
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| Vitamin A RAE | 0µg | 83µg |
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| Vitamin E | 0.31mg | 0.92mg |
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| Vitamin C | 0.6mg | 12mg |
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| Vitamin B1 | 1.644mg | 0.06mg |
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| Vitamin B2 | 0.161mg | 0.03mg |
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| Vitamin B3 | 3.08mg | 0.4mg |
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| Vitamin B5 | 0.985mg | 0.14mg |
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| Vitamin B6 | 0.473mg | 0.233mg |
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| Folate | 87µg | 64µg |
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| Vitamin K | 4.3µg | 47µg |
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| Tryptophan | 0.297mg | 0.012mg |
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| Threonine | 0.766mg | 0.063mg |
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| Isoleucine | 0.896mg | 0.052mg |
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| Leucine | 1.235mg | 0.096mg |
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| Lysine | 0.862mg | 0.078mg |
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| Methionine | 0.37mg | 0.018mg |
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| Phenylalanine | 0.957mg | 0.055mg |
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| Valine | 1.072mg | 0.056mg |
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| Histidine | 0.472mg | 0.025mg |
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| Saturated Fat | 3.663g | 0.04g |
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| Monounsaturated Fat | 7.527g | 0.004g |
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| Polyunsaturated fat | 28.73g | 0.166g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
35%
Minerals Daily Need Coverage Score
191%
26%
Comparison summary
Which food contains less Sodium?
Leek contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 3.623g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 32)
Which food is cheaper?
Leek is cheaper (difference - $2.6)
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 2.35g)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.